Nighttime
Eating Makes You Fat
Put this diet myth to bed. There's
no conclusive proof that late-night meals cause you to put on weight. What we
do know is that too many calories cause weight gain, and many night eaters do
tend to overeat and choose high-calorie foods. Still, eating right before
bedtime can lead to heartburn and indigestion. So try to stick to regular --
and earlier -- mealtimes.
Some
Sugars Are Worse Than Others
Table sugar, agave, honey, and
high-fructose corn syrup contribute calories (between 48 and 64 a tablespoon).
So far, research shows that our bodies absorb added sugars like high-fructose
corn syrup and table sugar in a similar way. Instead of avoiding one particular
kind of sugar, try to limit added sugars of any kind, like those in soda,
candy, and other sweets.
Coffee
Isn't Good for You
This is a recently debunked diet
myth. Coffee, when consumed in moderation (2 to 3 cups daily), is a safe part
of a healthy diet and contributes antioxidant phytochemicals. In fact, research
suggests coffee may help reduce the risk of type 2 diabetes, gallstones,
Parkinson's disease, even some cancers. Keep coffee calories in check, though.
Steer clear of trimmings like cream, sugar, and flavored syrups.
The
Less Fat You Eat, the Better
Your body needs three nutrients to
thrive: protein, carbohydrates, and fats. Yes, fats! Good-for-you fats found in
foods like nuts, seeds, fish, avocado, olives, and low-fat dairy give you
energy, help rebuild cells, and produce needed hormones. The fats to limit or
avoid are saturated and trans fats, found in foods like butter, high-fat dairy,
red meat, and many processed foods.
Switch
to Sea Salt to Reduce Sodium
Think switching to sea salt will
save sodium? Sorry, that's a diet myth, too. By weight, gourmet salts have
about the same sodium as plain old table salt. Add flavor with pepper, herbs,
and spices instead. Besides, we get about 75% of our total salt intake from
processed and prepared foods (not the salt shaker) like soups, condiments,
mixes, cheeses, and canned goods.
Drink
More Water to Peel off Pounds
There's no doubt water is vital for
your body -- but a weight loss aid? Not really. If drinking water keeps you
away from high-calorie drinks, it can certainly help you lose weight. But
adding more water to your diet, without changing anything else, makes no
difference in lowering the numbers on your scale.
Avoid
Processed Grains
We know whole grains are good for us
because they're packed with fiber, vitamins, minerals, and phytochemicals. That
doesn't mean you need to ditch all processed grains. At times, like when your
body is recovering from an intestinal bug, refined grains may be necessary. And
some processed grains are fortified with folic acid. While whole grains are the
healthier choice, you can make room for some fortified processed grains, too.
Sugar
Makes Kids Hyperactive
This myth is so common it seems
impossible that it isn't true. Yet most research shows sugar doesn't make all
kids hyperactive. So why do kids bounce off the walls at birthday parties? It's
not the cake; it's probably the exciting environment. Still, pay attention to
how much sugar your kids eat. Eating too many sweets leaves little room for
healthier food.
Athletes
Need a Ton of Protein
Everyone knows an athlete needs tons
of protein to build strength and muscle, right? Well, not exactly. Most
American diets provide plenty of protein even for athletes. The real secret to
boosting athletic strength and muscle is to get enough calories, focus on
intense training, and get a carb- and protein-containing snack (such as nonfat
chocolate milk) soon after an intense muscle workout. Special powders,
bars, and supplements need not apply!
Too
Much Sugar Causes Diabetes
Worried that your love of cake or
candy will lead to diabetes? Stop fretting about this diet myth. If you don't
have diabetes, eating sugar won't cause you to get the disease. What does
raise your diabetes risk, however, is being overweight and inactive. So do your
body a favor: Cut back on the empty, sugary calories, and get moving!
Carbs
Lead to Weight Gain
Stop believing this diet myth. Not
all carbohydrates are bad for you. But it seems like people lose weight on
low-carbohydrate diets, right? Those diets almost always restrict calories,
too, and fewer calories add up to fewer pounds over time no matter how many of
your calories come from fat, protein, or carbohydrates.
Tips
for Spotting Diet Myths
* First, if it sounds too good to be
true, it almost definitely is.
* Second, ask yourself, "Who
says so?" Is the person making the claim biased? Are they trying to sell a
product? Is the information based on just one small study?
* There’s no secret ingredient to
weight loss or maintenance. We've known for a long time that eating right and
exercising are what matters.
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